This Keto Stuffed Pepper Soup is a comforting one-pot meal that captures all the bold, familiar flavors of traditional stuffed peppers with none of the carb overload. Tender chunks of bright bell peppers and hearty ground meat simmer together in a rich tomato-based broth, creating a cozy soup that’s perfect for chilly nights or easy weeknight dinners. The cauliflower rice adds body and texture without adding unnecessary carbs.
Made with simple, wholesome ingredients, this soup feels like home in a bowl—warm, satisfying, and packed with flavor. It’s tailored for a keto lifestyle but delicious enough that everyone at the table will enjoy it, whether you’re serving it for family dinner, meal prep, or casual entertaining.
Equipment
- Large pot or Dutch oven
- Cutting board
- Sharp knife
- Wooden spoon or spatula
- Measuring cups and spoons
Ingredients
- 1 lb ground beef
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2–3 bell peppers, diced (any color mix)
- 2–3 cloves garlic, minced
- 1 can diced tomatoes (with liquid)
- 4 cups beef broth
- 1–2 cups cauliflower rice
- Salt, to taste
- Black pepper, to taste
- Italian seasoning, to taste
- Optional garnish: chopped fresh parsley
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the ground beef and cook, breaking it apart, until browned and no longer pink.
- Stir in the diced onion and minced garlic; cook until the onion becomes translucent and fragrant.
- Add the diced bell peppers and sauté for a few minutes until they start to soften.
- Pour in the diced tomatoes with their juices and the beef broth, stirring to combine.
- Season with salt, black pepper, and Italian seasoning according to your taste.
- Bring the mixture to a boil, then reduce the heat and let it simmer gently for about 15–20 minutes so the flavors meld.
- Stir in the cauliflower rice and continue to simmer for another 5–10 minutes until the rice is tender.
- Taste and adjust seasonings as needed, then ladle into bowls.
- Garnish with fresh parsley before serving if desired.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: 30–35 minutes
- Total Time: 45 minutes
- Servings: 4
- Cuisine: American / Keto
- Course: Main Dish
How to Store
- Cool soup completely before transferring to an airtight container.
- Refrigerate for up to 4 days.
- Freeze for up to 2–3 months in freezer-safe containers.
- Reheat on the stovetop over low heat until warmed through.
What Not to Do
- Do not add cauliflower rice too early—it cooks quickly and can become mushy.
- Avoid over-simmering once the peppers are tender so they don’t lose texture.
- Don’t skip seasoning—broth and tomatoes benefit from adjusted salt and pepper for balanced flavor.
Tips & Variations
- Use a mix of colored bell peppers for visual appeal and flavor contrast.
- Substitute ground turkey or pork for beef if preferred.
- Add a pinch of red pepper flakes for heat.
- Serve with a spoonful of sour cream or shredded cheese for extra richness.
Approximate Nutrition (per serving)
- Calories: ~250–300 kcal
- Protein: ~22–26 g
- Fat: ~15–20 g
- Carbohydrates: ~8–10 g
- Fiber: ~2–3 g
- Sugar: ~5–7 g
Ingredients
Method
- Heat the olive oil in a large pot over medium heat.
- Add the ground beef and cook, breaking it apart, until browned and no longer pink.
- Stir in the diced onion and minced garlic; cook until the onion becomes translucent and fragrant.
- Add the diced bell peppers and sauté for a few minutes until they start to soften.
- Pour in the diced tomatoes with their juices and the beef broth, stirring to combine.
- Season with salt, black pepper, and Italian seasoning according to your taste.
- Bring the mixture to a boil, then reduce the heat and let it simmer gently for about 15–20 minutes so the flavors meld.
- Stir in the cauliflower rice and continue to simmer for another 5–10 minutes until the rice is tender.
- Taste and adjust seasonings as needed, then ladle into bowls.
- Garnish with fresh parsley before serving if desired.
Notes
- Protein: ~22–26 g
- Fat: ~15–20 g
- Carbohydrates: ~8–10 g
- Fiber: ~2–3 g
- Sugar: ~5–7 g
Conclusion
This Keto Stuffed Pepper Soup delivers a comforting, familiar taste without the carbs typically found in stuffed pepper recipes. It’s hearty and flavorful, yet wholesome and easy to make, fitting well into low-carb and keto lifestyles. Whether you’re cooking for dinner or prepping meals for the week, this soup offers warmth, nutrition, and satisfaction in every spoonful.
FAQs
- Can I make this spicier?
Yes—add chili flakes or diced jalapeño when sautéing the peppers. - Can I use cauliflower rice from frozen?
Yes, just add it toward the end and simmer until heated through. - Is this freezer-friendly?
Yes, freeze in portions and thaw overnight before reheating. - What if I don’t have Italian seasoning?
Use a mix of dried oregano, basil, and parsley. - Can I make this in a slow cooker?
Yes—brown the meat first, then add all ingredients and cook on low for 4–6 hours.
